Kwayoyi, duk da ƙimar yawan adadin kuzari, suna da amfani. Suna dauke da kitse masu lafiya wadanda ake saurin narkewa. Ƙananan adadin gyada - cikakkiyar abin ciye-ciye ga 'yan wasa. Me ya fi so?
Cashews
- 100 g 643 kcal, furotin 25.7, 54.1 fats, carbohydrates 13.2.
- Cashew yana da wadata a cikin sunadarai da carbohydrates, bitamin A, B2, B1, da baƙin ƙarfe, sun ƙunshi zinc, phosphorus, calcium, magnesium.
Kwaya mai ƙarancin ƙima, amma tare da yawancin magnesium a cikin abun da ke ciki, yana taimakawa tare da ƙwayar tsoka, wanda yake da mahimmanci bayan motsa jiki. Yana daidaita hawan jini, yana kwantar da hankali, yana rage gajiya, kuma yana rage haɗarin microtrauma na tsoka. Wani dukiyar magnesium - yana taimakawa wajen narkar da abincin da ake ci kuma yana ba da gudummawa ga saurin sakin makamashi bayan shigarsa, sabili da haka yana taimaka muku jin daɗin farin ciki a horo!
almonds
- 100 g 645 kcal, furotin 18.6, 57.7 fats, carbohydrates 16.2.
- Almond ya ƙunshi furotin, bitamin E, magnesium, phosphorus, mai arziki a cikin zinc, jan karfe, manganese, baƙin ƙarfe, bitamin na rukunin B.
Almonds suna da kyau don murmurewa daga motsa jiki mai ƙarfi. A abun da ke ciki na almonds ne cikakke ga lafiya kasusuwa da gashi, da kusoshi. Protein zai dawo da tsokoki, rage zafi da magance ma'auni mai gina jiki na rana. Hakanan, wannan gyada yana rage sukarin jini, kuma kayan zaki tare da almonds suna ɗaya daga cikin mafi jituwa.
Walnuts
- 100 g 654 kcal, furotin 15.2, 65.2 fats, carbohydrates 7.0.
- Walnuts sun ƙunshi baƙin ƙarfe, jan ƙarfe, cobalt, zinc, manganese, zinc, antioxidants, da alpha-linolenic acid. Kernels sun ƙunshi mai yawa mai, furotin, fiye da 20 mahimman amino acid masu mahimmanci, da bitamin B1, B2, C, PP, carotene, mai mahimmanci, aidin, tannin, da abu mai mahimmanci - juglone. A cikin 'ya'yan itatuwa da ba su da girma na goro ya ƙunshi karin bitamin C fiye da kwatangwalo.
Gyada yana hana taurin jijiyoyin jini kuma yana kiyaye su, kuma yana riƙe da hanta mai kitse. Yana sauƙaƙa tashin hankali mai juyayi bayan motsa jiki, yana rage haɗarin raunin da ya faru, kuma yana iya tasiri da gaske da aka riga aka samu na ƙwayar ƙwayar ƙwayar cuta a cikin ƙimar ƙwayoyin omega mai lafiya a cikin abun da ke ciki.
Pistachios
- 100 g 556 kcal, furotin 20.0, 50.0 fats, carbohydrates 7.0.
- Kwayoyi sun ƙunshi sucrose, Organic acid (acetic), furotin, fiber, mai mai, Tocopherols, fatty acid, anthocyanins, bitamin E, K, potassium.
Sautin Pistachio da taimako don gajiya mai tsanani a cikin 'yan wasa suna rage cholesterol. Kula da sautin tsoka, rage haɗarin kamuwa da cuta yayin aikin horo.
kirki
- 100 g, 551 kcal, furotin 26.3, 45.2 mai, carbohydrates 9.9.
- Gyada ya ƙunshi bitamin A, D, E, B, PP, ma'adanai, adadi mai rikodin potassium, calcium, magnesium, jan karfe, manganese, da antioxidants.
Wannan na goro shine tushen ingantaccen abinci mai gina jiki kuma mai kyau mataimaki ga microtrauma na waje da zub da jini. Yana maganin rashin barci, yana kara sha'awa ga mata da karfin maza. Sauƙaƙan narkewa yana aiki azaman ma'aunin rigakafi don cututtukan zuciya, jijiyoyin jini, wanda ke da mahimmanci ga wasanni.